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4-Wheel Drive

Front Squat

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“A single death is a tragedy. A million deaths is a statistic.” - Joseph Stalin A meaningful thought from the former dictator of the Soviet Union. There is truth behind this statement that we can relate to. When we hear about the young girl who was hit by a car down the road, it breaks our heart. Yet the 300 that pass away in a train accident overseas doesn’t seem to have the same immediate effect. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story. The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals… as just another number. A “statistic”. When we feel the desire to generalize, let’s choose the opposite path. Act for the one.

Metcon

4-Wheel Drive (AMRAP - Reps)

5 Rounds:
AMRAP 4:
21/15 Calorie Row
15 Burpees
Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds

STIMULUS
GENERAL
-In this high intensity interval piece, you'll work for 4 minutes and then rest for 4 minutes
-With a lot of rest built in, we're looking to bring the heat when it's time to work
-Rounds begin on the 0:00 - 8:00 - 16:00 - 24:00 - 32:00
-Once you finish the row and burpees, you'll complete as many 10 meter shuttle runs as you can in the time remaining
-Record total shuttle runs for each round, as your score is lowest number of the 5 rounds

BURPEES
-You can jump or step out of the burpee

10 METER SHUTTLE RUNS
-Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone
-We want at least 1 minute for the shuttle runs, so reduce the volume or cap the row and burpees at 3 minutes for each round

Strategy

-With the score being the lowest shuttle run total of the 5 rounds, we're aiming for intelligent intensity
-Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
-Here are examples of two hypothetical scoring situations:
Athlete 1: 20-18-16-14-12
Athlete 2: 17-16-16-15-16
-Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12
-Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 15
-While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score
-Aim for the consistency and intensity of athlete 2 over the unsustainability of athlete 1

Front Squat

If Time Allows
7 Sets of 1:
5-Pause Front Squat

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%

STIMULUS
-This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement
-The 5 pauses take place for 2 seconds each at the following locations:
-Quarter Squat
-Parallel
-Below Parallel
-Parallel
-Quarter Squat

These percentages are based on your 1RM Front Squat

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Friday, March 06, 2020

Male Clients